Dr. Ben Lerner
The most significant diseases we face today are, for the most part,
self-perpetuated. In other words, if we get sick, chances are it
was our own fault.
Places like the American Heart Association, The Texas University
Cancer Prevention Institute, the National Institute of Health, and
The Center for Disease Control are finding that the only effective
treatment for prevention or recovery of heart disease, cancer, and
diabetes is lifestyle. As much as 85 percent of these conditions
can be prevented through properly caring for your body.
Prevention is always the best cure.
Establishing health can seem complicated, but it’s really
quite simple. A patient of mine, just had an article written about
him titled "100 Isn’t Even A Speed Bump." To know
him is to know that he’s 100 and going strong. He credits avoiding
medication, eating several healthy meals a day (taking careful consideration
of what he eats), seeing the chiropractor regularly, riding his
bike every day and working in the yard. That is living your life
the way God intended, which always equals reaching your potential.
(Science and the Bible both point to the fact that life expectancy
is 120 years.)
Over the past several years science has accumulated a wealth of
data about turning your life and health around. What has been proven
is that the body has an amazing, God-given capacity to heal itself.
As Dr. Jeffery Koplan, director for the Centers for Disease Control
and Prevention (CDC) says, "At any time you decide to improve
your behavior and make lifestyle changes, they make a difference
from that point on. Maybe not right away. It’s like slamming
on the brakes. You do need a certain skid distance."
In addition to your blue-printed Mercola
nutritional program, you need to participate in a consistent
thoughtful movement program otherwise known as exercise. Research
on exercise shows that it creates a minimum of an additional 50
percent boost in your immune system’s chance of preventing
cancer and causes improved function in all metabolic activities.
On the contrary, avoiding thoughtful movement can produce the opposite
effect, or poorer function and decreased immunity.
All disease and symptoms are related to poor body function, physiological
imbalance and lowered immunity. On the contrary, exercise improves
body function, helps to balance metabolic activity and significantly
boosts immunity. Unfortunately, for many exercise is more of an
annual event. At last check only one out of every four Americans
were found to exercise regularly enough to improve or even maintain
their current level of health.
The three most common excuses for not exercising are:
There is great news here! It turns out that the best kind of exercise
is the kind that doesn’t hurt or take that long. Thus, you
might even like it.
The Power of 10 Minutes
One of the most encouraging discoveries in the history of exercise
was when they found the power of 10 minutes. In as little as 10
minutes your body begins to function better and increase metabolic
processes with benefits that can last as much as 24 hours.
Additionally, 10 minutes twice a day--a morning power walk while
praying or meditating followed by an evening bike ride with the
family--has all the benefits of 20 straight minutes. Anyone can
find 10 minutes.
*To determine your most effective--pain-free--pace,
calculate your fat burning zone using the following formula:
Find your Maximum Heart Rate (MHR):
Maximum Heart Rate (MHR) = 220 - Your Age
2. Find your Fat Utilization Rate:
Fat Utilization Rate (FUR) = 55 - 75 percent of your MHR
Example Calculation for Determining Moving
Zone Heart Rates
MHR: 220 -- 40 = 180 BPM
Fat Burning Rates:
FUR = 55 -- 75 percent of 180 = 99 -- 135 BPM
You can find your heartbeat simply by placing your fingers lightly
but firmly over the inside of your wrist or on your neck just below
the angle of your jaw. (Caution: Do not put too much pressure on
the neck; this can slow down the heart, make you dizzy, make you
pass out, and can be dangerous for anyone with potential blockages
of blood vessels in the neck.) Another way to arrive at this number
is to put your hand over your heart to count the number of beats
or simply use a heart monitor.
Spend 10 minutes or more a day at your fat burning rate and you
will enjoyably, safely, comfortably, and easily feel better, trim
down and enhance health. I always say that the reason my patients
who exercise regularly and stay very active live into their 90s
and 100s is, "It’s hard to hit a moving target."
Caution: If you have any questions or concerns about your exercise
program, your target heart rate, or if you feel ill in any way while
performing exercise, consult your physician.
Ben Lerner is the New York Times Best-Selling author of Body
by God: The Owner’s Manual For Maximized Living. He was
a 1996 and 2000 Olympic Team Chiropractor, nutritionist, and strength
and conditioning trainer. To learn more about his breakthrough
strategies for making exercise safe, easy and effective or to
find a qualified Chiropractor near you go to thebodybygod.com.